CrossFit RDU - CrossFitMetcon (Time)800 meter run 40 pull-ups 800 meter run 30 pull-ups 800 meter run 20 pull-ups ups 800 meter run 10 pull-ups For this to be RX you must run a 200 every time you break you pull-ups.

CrossFit RDU - CrossFitWeightliftingShoulder Press (5x3 75-85%)Metcon (AMRAP - Reps)Pull-up technique Then 3rds 15 thrusters 65/45 15 pull-ups If complete in 4:00 you go to 8:00. If 6rds complete by 8:00 then your cap is 12:00. Continue until you can not finish under your time cap. Score = total reps